Fuel Up, Power Through and Recover Well
Your Guide to Pre-, During and Post-Exercise Nutrition
Ever done a Pilates class on an empty stomach and wondered if it helps burn more calories?
The truth is, fuelling correctly makes a real difference to your energy, performance, and recovery. Eating at the right times supports your muscles, maintains energy, and helps you get the most out of every session — whether it’s a Reformer Pilates class, a strength workout, or a longer endurance session. Here’s a simple guide to fuelling before, during, and after exercise to keep you energised, strong, and recovering well.
Before Exercise: Give Your Body Energy
Eating before a workout helps give your muscles the energy they need to perform and can prevent that mid-session slump where you feel tired and sluggish. Carbohydrates are your best friend here — they’re your body’s quickest source of energy.
If you’re coming in for an early morning class, even a small snack like a banana, a slice of toast with nut butter, or some yoghurt with fruit can make a big difference. Prioritising carbohydrates before exercise ensures you have the energy to power through your session and get the most out of it.
During Exercise: Only Fuel if You Need It
For most workouts under 90 minutes, your body has enough stored energy to get you through without needing extra fuel. However, if you’re doing a longer session, like a long run, endurance class, or extended training, quick-acting carbohydrates such as a banana, a small handful of dried fruit, or an energy gel can help keep your energy levels steady.
For the majority of our Studio Rubix classes, you won’t need to worry about fuelling during the session — your pre-workout snack will have you covered!
After Exercise: Recover and Replenish
After your session, your body’s focus shifts to recovery. Protein is key here, helping repair and rebuild muscles. Aim to have something within 30–45 minutes after exercise — even a small snack counts.
Life can get busy — kids to pick up, errands to run, or heading straight to work — so having a convenient on-the-go option like a protein bar, yoghurt, or smoothie can make this easier. Even if your appetite feels a little suppressed post-workout, it’s still important to get some protein in to maximise recovery and replenish muscle energy stores.
Top Tip
Think of your body like a car. Even when it’s idling — like when you’re asleep or sitting at a stoplight — it still needs energy to run. When you’re working out, that fuel becomes even more important to keep you moving, performing well, and recovering afterwards.
Good fuelling doesn’t need to be complicated. A small snack before class, topping up during longer sessions, and a quick protein hit afterwards can help you feel energised, perform better, and recover more efficiently. Listen to your body, plan ahead where you can, and enjoy the benefits of giving it the fuel it needs.
If you have more questions about fuelling for your workouts, or want personalised advice, our nutrition and dietitian services are here to help — feel free to book a nutrition consultation with us!
